Key Takeaways
  • We’ve combined chicken tenderloin and avocado in this dish to provide a perfect balance of low carbs, high protein, and healthy fats.
  • Preparation is simple. Just boil and shred the chicken tenders, and mash half of the avocado to add some variety to the texture.
  • We finish this with lemon juice and avocado oil for a refreshing taste. You can also add a small amount of mayonnaise or yogurt if you’d like to give it a richer flavor.
  • There are plenty of ways to customize this, such as substituting the protein with shrimp, tuna, or salmon, or even wrapping it in lettuce for a fresh twist.

Chicken and Avocado Salad — A Satisfying, Keto-Friendly Dish

If you're looking for a salad that's easy to make and truly satisfying, we highly recommend the combination of chicken tenderloin and avocado. It's low in carbs and packed with high-quality fats and protein, making it perfect for anyone following a ketogenic diet or managing their carb intake. When our team tried it, we found that mashing half of the avocado and mixing it in helps everything come together, making it much easier to eat. Now, let’s take a closer look at the ingredients and the step-by-step instructions.

Ingredients (Serves 2 - approximate)

  • 3 chicken breast tenders (approx. 180g)
  • 1 Avocado (ripe)
  • 1/4 red onion (approx. 30g)
  • 1 stalk celery (approx. 60g)
  • Cilantro (coriander), 1 bunch (as desired)
  • Broccoli super sprouts: 1 handful (approx. 10g)
  • 1 tablespoon lemon juice
  • 1 tablespoon avocado oil (olive oil is also fine)
  • A pinch of salt, black pepper to taste

Instructions

  1. Bring a pot of water to a boil, add a pinch of salt, and add the chicken tenders. Boil them over medium heat for about 3 to 4 minutes, then turn off the heat and let them sit in the hot water for another 5 minutes to finish cooking through with the residual heat. Once done, remove them from the pot and let them cool slightly. Remove any tendons and shred the chicken into bite-sized pieces.
  2. Finely mince the red onion and celery into 1mm to 3mm pieces. If you find the sharpness of the red onion a bit too strong, soaking it in water and then draining it well will make it much milder and easier to eat.
  3. Mash half of the avocado with a spoon and cut the other half into bite-sized pieces. Roughly chop the cilantro, and wash and drain the sprouts.
  4. In a bowl, combine the chicken tenders, onion, celery, and avocado (both mashed and diced). Add the lemon juice, avocado oil, and salt, then toss gently. Season with black pepper to taste. If you like, adding 1–2 teaspoons of mayonnaise is a great way to add extra richness.
  5. Serve in a bowl, top with cilantro and sprouts as a finishing touch, and it's ready to enjoy!

Tips and Key Points

Chicken Tenderloin Stays Moist When Cooked with Residual Heat

Cooling it down immediately after boiling can sometimes make it tough, so turning off the heat and letting it finish cooking with the residual heat will result in a moister finish. If you prioritize tenderness, we also recommend low-temperature cooking (slow cooking).

Making the most of avocado's texture

By mashing half into a sauce while dicing the other half creates a perfect balance of creaminess and texture. The lemon juice also helps prevent discoloration.

Variations and Substitute Ingredients

  • You can also substitute with shrimp or salmon for a seafood version—it looks great in photos, too!
  • If you aren't a fan of cilantro, you can easily swap it for Italian parsley or basil for a light and refreshing alternative.
  • Adding 1 teaspoon of whole grain mustard to the seasoning gives it a nice zesty kick that really rounds out the flavor.
  • Wrapping these in lettuce makes for a perfect low-carb lunch or bento box.

Storage and Nutritional Guidelines

Avocados tend to discolor quickly once cut, so if you're making this ahead of time, I recommend adding a bit extra lemon juice and finishing it within a day while stored in the refrigerator. If you boil the chicken tenders (sasami) in advance, you can whip up this salad quickly in the morning. As a rough estimate, one serving (dividing the ingredients above between two people) contains approximately 350–450 kcal, 25–30g of protein, 5–8g of carbohydrates, and 25–35g of fat (these values will vary depending on the oil and toppings you use). If you are following a keto diet, feel free to adjust the fat content by varying the amount of oil.

Summary

This chicken tenderloin and avocado salad is a simple yet satisfying dish that’s perfect for a low-carb diet. One tip our team tried that surprisingly made a huge difference was mashing half of the avocado and paying close attention to how the chicken is boiled. We highly recommend giving this a try for a quick lunch on busy days or as a side dish when you want to get plenty of protein.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.